THURSDAY. 10//24/19

Thursday “Pre-Game”

At low intensity…

Part A

3:00 Erg Bike (Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds:

3 Slow Wall Squats –

3 Walkouts –

3 Russian Baby Makers –

Part B

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

Part C

3:00 Erg Bike (Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions –

8 Superman Rocks

16 Overhead Circles (8 each direction) –

*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

STIMULUS

• Today is an optional primer for tomorrow’s Open workout.

• The goal here is to get the whole body moving in a lower intensity environment.

• Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.

• For the aerobic machines, any option fits here. Athlete’s choice.

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